A workout for those that want general fitness.
I am a member of a lot of boards and I often see questions about just simple getting in shape. Not so much on this board, there seems to be more bodybuilders and athletes on here, but on other boards I see a lot of posts about how to lose bodyfat, get a little muscle, and just get in all around better shape. Well in my opinion this is the best way for a newbie, someone with little time to train, or even someone cutting to achieve their goals. I often find myself with little time or needing to improve on overall fitness or lose fat. This is what I would suggest and Ill explain why.
Day 1
Dumbell or Barbell Incline Press-After warmup 1 set to failure or 2 sets one rep or so from failure.
http://www.exrx.net/WeightExercises/...enchPress.html
http://www.exrx.net/WeightExercises/...enchPress.html
Pullups or Chinups-After warmups 1 set to failure or 2 sets one rep or so from failure.
http://www.exrx.net/WeightExercises/.../WtChinup.html
http://www.exrx.net/WeightExercises/...andChinup.html
Dumbell or Barbell Overhead Press-After warmup 1 set to failure or 2 sets one rep or so from failure.
http://www.exrx.net/WeightExercises/...taryPress.html
http://www.exrx.net/WeightExercises/...lderPress.html
Day 2
Squat or Leg Press or Hack Squat or Deadlift(alternate these every 4 weeks or so)- 2 sets of 20(should be about 1-2 reps shy of failure)
http://www.exrx.net/WeightExercises/...FullSquat.html
http://www.exrx.net/WeightExercises/...5LegPress.html
http://www.exrx.net/WeightExercises/...HackSquat.html
http://www.exrx.net/WeightExercises/...BDeadlift.html
Decline Situps- 3 sets to failure
http://www.exrx.net/WeightExercises/...ineSitUpX.html
Lower Back Extensions-3 sets just short of failure
http://www.exrx.net/WeightExercises/...Extension.html
Oblique Crunches-3 sets to failure
http://www.exrx.net/WeightExercises/...BSideBend.html
Knee Raises-3 sets to failure
http://www.exrx.net/WeightExercises/...gHipRaise.html
Day 3
Seated Cable Row or Dumbell Row or Barbell Row- After warmup 1 set to failure or 2 sets just short of failure
http://www.exrx.net/WeightExercises/...ntOverRow.html
http://www.exrx.net/WeightExercises/...SeatedRow.html
http://www.exrx.net/WeightExercises/...SeatedRow.html
http://www.exrx.net/WeightExercises/...BLyingRow.html
http://www.exrx.net/WeightExercises/...ntOverRow.html
Dips- 1 set to failure or 2 sets just short of failure
http://www.exrx.net/WeightExercises/...tChestDip.html
Upright Row- 1 set to failure or 2 sets just short of failure.
http://www.exrx.net/WeightExercises/...prightRow.html
That is all of the lifting I would do PERIOD. I set those links to each exercise because it shows the amount of different muscles involved in each one. Everyone should know that compound movements are the best because they recruit the most muscle involvement meaning more muscle added, more hormone production, more calories burned, etc etc.
Click on the links, some of you guys wouldnt believe the muscles that are used on some of these exercises. And with these choices of exercises you hit every single muscle of the body evenly using only 6 total exercises for the upper body, 4 for your core(abs/lowerback) and one for lower body. The only thing I can see needing to be added would be some calf work. Other than that you would be golden.
In addition to this I would do 3 days per week of HIT or HIIT cardio. If you go the HIIT cardio route I would choose the Bill Phillips BFL 20 min cardio solution, it works very well. Personally I would do 10-15 min of HIT cardio. Do 6-10 1 min intervals of max intensity running and 1 min jogging in between at about 50% intensity.
And last but not least I would do a diet that is easy to use and somewhat flexable. Personally I think that the 1/3 diet(AKA 30/30/30 diet) that Dan Duchaine made popular is a good route to go. You split up your total calorie needs over 5-6 meals per day into equal portions of protien/carbs/fats. It works(maybe not the best) its easy to follow and allows some flexability.
Now keep in mind this is for newbies, natties, and those wanting to reach a general fitness level.
